Great job on your Sunday workout.
And you followed it up for Tuesday, hardcore, training.
And you followed it up for Tuesday, hardcore, training.
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Heel hook escape injury. I went one way my foot went the other and snapwhat exactly happened with the BJJ to injure yourself?
Was it a non-contact injury?
biceps for sure pumped broRower 5min warm up
Fasted morning workout
CHEST
Incline barbell bench
50kg/70/95/95 reps 12/10/10/8 PB!
Incline Chest press machine
Lvl 55/80/95 reps 10/10/
High cable flys
Lvl 12.5/17.5/20reps 15/12/10
Incline DB flys
12.5/15/15 3x12
Biceps -
Ez bar curls
Each side 10kg/15/20 reps 10/10/10
Decline db curls
15kg/20/25 reps 10/10/8
3 sets suicides (21’s)
DB 10kg/12.5
Pumped +
@rizzlekdizzle awesome work right here!Workout
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/32.5/45/45 reps 12/10/10/9
DB lat raises
10/12.5/15//7.5kg drop set reps 12/12/10/10
Rear delt DB flys
12.5/12.5/15 reps 10/12/12
Armpit rows DB
15/20/22.5kg 3x10
Legs - knee injury
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls lvl 30
3x10
Calf raises 3x10 each single leg
Nice work there brotherBack
5min row machine for warm up
Seated row
Lightweight warm ups then at on each side
50/60/70 3x10
Weighted pull-ups - strict form
+10kg/+10kg/bw Reps 12(PB)/8/11
Single arm DB row
30/37.5/47.5 Reps 3x10
Triceps
Pulldowns
15/25/35 reps 15/12/10
Doublecable ext o/head
Lvl 15/21/28 reps 12/10/9
Burn and pump ++
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/10/5+5
Biceps finisher
28 reps 12.5kg with half holds
Nice workoutWorkout
Shoulders
Iso lateral shoulder press
Warm up then on each side of bar
20kg/32.5/45/45 reps 12/10/10/9
DB lat raises
10/12.5/15//7.5kg drop set reps 12/12/10/10
Rear delt DB flys
12.5/12.5/15 reps 10/12/12
Armpit rows DB
15/20/22.5kg 3x10
Legs - knee injury
Smith machine deep squats -
Bar/20kg/40/60 reps 4x10
Hammy curls lvl 30
3x10
Calf raises 3x10 each single leg
big back day really pumped to see thisBack
5min row machine for warm up
Seated row
Lightweight warm ups then at on each side
50/60/70 3x10
Weighted pull-ups - strict form
+10kg/+10kg/bw Reps 12(PB)/8/11
Single arm DB row
30/37.5/47.5 Reps 3x10
Triceps
Pulldowns
15/25/35 reps 15/12/10
Doublecable ext o/head
Lvl 15/21/28 reps 12/10/9
Burn and pump ++
X-body cable ext single arm
Lvl 7.5/10/12.5-7.5 10/10/5+5
Biceps finisher
28 reps 12.5kg with half holds
We need end of cycle pics, pre and postLast week of my cycle too (gratefully sponsored by @DofRandD of course) - final push before back to TRT - and of course the deca stays in the system a while so will still be going strong. Looking forward to lean bulk cycle next year!
sorry I'm a bit confused @rizzlekdizzleMay, end Sept and the last 3 are yesterday
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